EATING WHOLE FRUIT VERSUS FRUIT JUICE: WHICH IS HEALTHIER AND BETTER?

PLUS HOW TO MAKE A GREAT FRUIT SALAD

whole fruit versus fruit juice

INTRODUCTION

Okay, we can all agree that it is super-convenient to just toss your fruits in the juicer and voilà! You have enough juice to fill your tummy! It is even more convenient to just buy one of those advertised “100% fruit juice” (we all believe them anyways!) But have you ever imagined or thought of the difference between the whole fruit and the juice you get after you’ve thrown away the pulp and the skin?

Well, I have…

Yes, there are a few benefits to juicing your fruits, only if you’re doing it yourself — knowing what you put in, controlling the environment and the hygiene — but you will be missing out on a whole loads of other (healthier) nutritional benefits, taking in more sugar which can go straight to spiking one’s blood sugar level and even spending more (as you will need more fruits to get enough juice )!

THE CHIEF MISSING NUTRIENT IN FRUIT JUICE…

FIBER:

This is highly beneficial to our health in more ways than one. Fiber supports digestion, helps in controlling blood sugar and lowering cholesterol.

It also helps in slowing the absorption of fruit’s sugar, thereby keeping the glycemic index low.

So when you opt to juicing instead of eating your fruits, you miss out on fiber, which resides in the pulp or skin of these fruits. You could drink more glasses than one and still feel less full, because, the ‘filling agent’ is been left out!

JUICING AND BLOOD SUGAR…

A glass of juice, contains more sugar than one whole fruit. This means an express absorption of natural sugar for/into your body, (which can increase the risk of type 2 diabetes), you have thrown away the agent that slows this process, so what you get is a reversed process.

This sounds scary to me!

Sugar is a bad police no matter how we clothe it. So, moderation is very important here. Eat less sugar or better still, find a healthy alternative!

Did I say “stop drinking fruit juice”?

No, I would never say that!

I am only saying that because I love you, you should eat whole fruits more often than juicing them, if you value your health like I do mine!

And oh, it is better to make your own fruit juice than buying one!

HOW TO MAKE FRUIT SALAD

whole fruit versus fruit juice

A well-presented fruit salad is a beautiful sight: the pop of colors, the scent and aroma of assorted fruits, and so on! However, there is more to making a delicious fruits salad that gets eaten by your eyes before your mouth; it is much more than just cutting fruits and tossing into a bowl.

THE WORK…

Personally, first, I have a mental picture of what I want to create in the kitchen before I even enter the kitchen.
So this is what I do:
  • know what fruits are in season
  • decide on the colors I want represented in the bowl: red, black, yellow, green, white, etc.
  • know how many fruits I want to use (I usually use more than 2 different kinds of fruit…for more deliciousness to the eyes!)
  • then, decide what shapes I want them in.
  • finally, who am I serving this beauty? [Okay, this doesn’t count but I sometimes imagine that some very important guests are coming over! It helps me get very creative with the presentation!]
whole fruit versus fruit juice

Very Important!

For apples, cut them and soak in fresh lemon juice to keep them from turning brown. It works for bananas too.
You can also garnish with mint leaves or lemon zest or even a scoop of a some healthy yogurt.

 Enjoy the delicious of a bowl of fruit salad and savor the taste of nature!

 

ABOUT THE WRITER

Patience Jonathan is a graduate of journalism. She is a food handler and loves creative cooking. She is passionate about healthy eating and healthy living — and enjoys writing articles and designing recipes to help people eat well and live well.

Connect with her:

Email: missjonathan86@gmail.com

BBM: 7B8B7F0A

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Dr. 'Malik Haruna King is a practicing Nigerian Medical Doctor and Sex Therapist. He helps people with sensitive health issues find answers to questions they are too ashamed to ask!